It might just be the saddest day of the year.
The wrapping paper is in the trash, the leftovers are packed away, and the last houseguest has hit the road. Christmas — and all the joyful chaos that comes with it — has officially come to an end.
And if you’re feeling a bit blue today, you’re not alone. Turns out, your brain isn’t exactly a fan of Dec. 26.
“For many people, the holidays are associated with joy, tradition, time with loved ones, gift-giving, reflection, and relief from some of our primary responsibilities and stressors, such as work and school,” Dr. Christopher Fisher, director of adult outpatient psychiatry at Northwell’s Zucker Hillside Hospital in Queens, told The Post.
“When that season abruptly ends, several contributing factors come into play: saying goodbye to family and friends you typically see during the holidays, returning to ‘work-as-usual’ routines, and depending on where you live, colder, darker weather,” he continued.
“All of these can significantly impact our emotional, psychological and behavioral functioning.”
They can even alter your brain chemistry.
“The anticipation and excitement of the holidays can lead to increases in hormone levels, including dopamine and serotonin, which then fall in the post-holiday period,” Dr. Grant Mitchell, site chair of the Mount Sinai Behavioral Health Center, said in an interview.
“This can cause sadness, decreased energy, and a lack of motivation.”
But the holiday comedown doesn’t affect everyone equally. Some people are more vulnerable to feeling blue once Christmas has passed.
“Individuals who rely heavily on the seasonal calendar as their primary source of engagement and enjoyment tend to be more susceptible to a post-holiday ‘crash,’” Fisher said.
Mindset plays a role, too. If you’re more of black-and-white thinker, you may be more vulnerable.
“This common cognitive distortion can lead someone to think in all-or-nothing terms, such as, If it’s not the holiday season, there’s nothing enjoyable happening in my life,” he added.
The post-holiday blues can be especially challenging for people with Seasonal Affective Disorder (SAD), a form of depression triggered by reduced daylight that typically starts in the fall and lasts through the winter.
“The reduced sunlight can disrupt the body’s normal rhythms leading to fatigue, sadness, poor sleep, and loss of interest in activities,” Mitchell said. “When combined with holiday stressors, SAD can intensify the feelings of sadness and withdrawal.”
But the post-holiday slump doesn’t have to last. Experts say there are practical steps you can take to help you feel more balanced and energized heading into the New Year, even if Christmas is in the rearview.
#1: Keep your connections alive
“Take command of your calendar,” Fisher said. “Returning to a normal routine doesn’t mean meaningful activities have to disappear.”
Planning outings with family and friends — whether it’s inviting people over, making reservations or even arranging a future trip — can help ease the post-holiday transition. Even virtual connections, like FaceTime or a phone call, can make a difference.
“Value-driven activities not only boost dopamine but also help us feel grounded, whole and fulfilled,” Fisher said.
#2: Find the light
“The decrease in daylight in the winter can contribute to depression, decreased motivation and sleep disturbances,” Mitchell said.
Fortunately, there are simple strategies to counter these effects.
“Take a walk outside on sunny days,” he advised. “This provides natural light that helps to reset the body’s internal clock and the exercise increases mood-regulating hormones like dopamine, serotonin and endorphins.”
No sunshine? No problem. Light therapy boxes can simulate sunlight, helping you reap similar benefits even on the grayest days.
“Simply placing the lamp on a desk or countertop near you for 30 to 60 minutes per day can improve mood symptoms and energy,” Mitchell added.
#3: Write it out
“Unhelpful thinking patterns can lead to sadness, lethargy, low motivation, and feelings of worthlessness, and in extreme cases, suicidal thoughts or behaviors,” Fisher said.
“Awareness is a powerful first step,” he continued. “When you become more aware of your thinking habits, you’re better able to catch, evaluate, and replace unhelpful thoughts with more balanced and motivating ones.”
Journaling, he added, can be particularly useful.
“It allows you to see your thoughts outside of yourself, creating distance so you can examine them, rather than passively letting them run the show,” he explained.
#4: Track your triumphs
“Completing errands, finishing small projects, getting a workout in, tidying your home or folding laundry all create a sense of achievement,” Fisher said.
“These small wins help generate momentum, which can build toward larger goals and improve mood and motivation,” he explained.
#: Don’t forget the basics
“Maintain a healthy routine, including getting adequate sleep, avoiding alcohol and saying ‘no’ to activities when you are feeling overscheduled and stressed,” Mitchell said.
Experts recommend adults get between seven and nine hours of sleep per night for optimal health and wellness.
And if the blues don’t budge, don’t brush them off.
“Remember: Feeling stressed, anxious, and sad around the holidays is more common than people think,” Mitchell said.
“These feelings usually pass without the need for professional treatment. However, seek mental health care if the feelings persist or are impairing your ability to function at work, school, or in social situations.”
